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All Recipes are:

  • Plant-based, with no animal products
  • Minimally processed
    • Sugar Free with no natural or processed sugar substitutes
    • Oil-free
    • Salt Free
    • Flour-free (most)

Tangy Avocado Dressing


1 large tomato, sliced
1 ripe avocado, pitted and peeled
1/3 cup chopped red onion
1/2 cup chopped green pepper
2 cloves garlic
2 tablespoons fresh lemon juice
2 tablespoons white wine or apple cider vinegar
1 teaspoon no salt seasoning blend, adjusted to taste


Blend all ingredients in a high-powered blender or food processor until smooth. Add water if needed to achieve desired consistency.

Corn Tortillas 

2 cups Organic Masa Harina

1/2 tsp Bensons’ Table Tasty Salt Substitute

1 – 1/2 to 2 cup hot water


  1. Mix salt substitute into the masa harina corn flour. Slowly pour the water into the dough to get a good consistency. The dough should be firm and springy when touched, not dry or sticky. Let rest for about an hour, covered with a damp towel.
  2. Preheat a griddle or flat surface. Divide the dough into 2 inch balls. Press dough between two pieces of waxed paper, or flatten according to a tortilla press directions, into 6-inch circles. Place flattened dough on a hot griddle or flat surface and cook until the top of the tortilla starts to look cooked, about 1 minute. Flip to the other side and heat for another minute

I Miss Thousand Island Dressing 


1/2 cup raw cashew butter or 1 cup raw cashews
1/2 cup unsweetened soy, almond or hemp milk
2 tablespoons balsamic vinegar
2 tablespoons lemon juice
1 teaspoon dried dill
1 teaspoon onion powder
1/2 teaspoon garlic powder
3 tablespoons tomato paste
2 dates, pitted
1 cucumber, peeled
1/4 cup finely chopped onion


In food processor or Vitamix, Blentex, Nutribullet or other high powered blender, blend the cashews, milk, vinegar, lemon juice, dill, onion powder, garlic powder, tomato paste, dates and cucumber until smooth.

Put mixture in a small bowl and fold in the finely chopped onion.

... Chicken Fingers & Honey Mustard Dipping Sauce | a philly education

No- Honey, Honey Mustard Dressing

In high powered blender combine

1/4 cup raisins

1/4 cup walnuts

1/2 cup water

1/4 cup balsamic vinegar

1 clove garlic

1 tsp (low / no salt) Dijon mustard

I quadruple this recipe and make weekly in my Vitamix.

It is great with sushi, salads and stir-fry!

Zucchini Bean Burrito


1 red onion, chopped
2 cloves garlic, chopped
1 green pablano chile, seeded and thinly sliced
1 medium tomato chopped
2 cups zucchini, chopped
3 cups cooked pinto beans or 2 (15 ounce) cans, no salt added
1 tablespoon chili powder
1 teaspoon ground cumin
2 tablespoons chopped cilantro
6 large napa cabbage leaves
3 cups shredded romaine lettuce or mixed greens
1 ripe avocado, sliced
1 cup salsa, low sodium or no salt added


Heat 1/8 cup water in a large skillet. Add onion, garlic and chile and water saute until tender, about 3 minutes. Add tomato and zucchini, cover and continue cooking for an additional 5 minutes or until zucchini is soft. Add beans, chili powder and cumin and stir to combine, adding 2-3 tablespoons water if needed. Cook for 10 minutes.

Using a potato masher or back of a spoon, thoroughly mash beans. Stir in cilantro.

Spread beans on napa cabbage leaves, top with lettuce, avocado and salsa and roll up.

Beans may also be served as a side dish or dip.

mmm nutella i ve been told that nutella is an integral part of most ...

The New Nutella

1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low sodium black beans, drained
8 regular or 4 medjool dates, pitted
1/4 cup raw almonds
1/4 cup natural cocoa powder
1 teaspoon alcohol-free vanilla extract
1/4 teaspoon cinnamon
1/4 cup soy, hemp or almond milk


Place all ingredients in a high-powered blender or food processor and blend until very smooth. Add more non-dairy milk if mixture is too thick. Chill thoroughly.

Serve with fresh fruit.

Pinto Bean Soup with Brown Rice and Veggies

3 cups Harmony House dried pinto beans (blend until all are broken up).
Click here to order dehydrated pinto beans
3 Bay leaves
Pinch of thyme.
1 – 3 tsp crushed garlic
2 tsp Mrs Dash Fiesta Lime
6 cups of water or unsalted, vegetable broth
Cooked Birdseye Steamfresh Brown and Wild Rice with Broccoli and Carrots.- reserve for after cooking other ingredients.
Bring liquid to a boil.
Add everything.
Cook on low stirring 20 minutes.
Add water or cook longer for desired thickness.
Before serving add Cooked Birdseye Steamfresh Brown and Wild Rice with Broccoli and Carrots.

Easy One Pot Rice Cooker Meal
2 cups brown rice
4.5 cups unsalted vegetable broth
1/2 lemon
1 1/2 cups frozen mixed veggies
1 cup frozen green beans
1 can salt-free chickpeas, drained
2 tsp tomato paste
1 tsp garlic powder
1 tsp Italian seasoning
1 tsp chili flakes
Put all ingredients into your rice cooker. Cook until rice cooker turns off. Mix and enjoy!

Chocolate Almond Truffles


1 cup pitted dates
1/2 cup raw almond butter
2 tablespoons natural cocoa powder
3 tablespoons ground chia seeds
natural cocoa powder, raw almonds, hazelnuts and/or unsweetened shredded coconut for coating
Add dates, almond butter, cocoa powder and chia seeds to a food processor and blend until very well combined.

Remove from food processor and form into balls.

Roll balls in cocoa powder, ground almonds or hazelnuts or unsweetened shredded coconut.

Spinach Stuffed Mushrooms


1 small onion, chopped
12 large mushrooms, stems removed and chopped
1 clove garlic (or more to taste), minced
1/2 teaspoon dried thyme
1/4 cup no-salt-added vegetable broth
5 ounces fresh spinach
2 tablespoons raw almond butter
1 tablespoon nutritional yeast
1/4 teaspoon black pepper, or to taste


Preheat oven to 350 degrees F.

In a large pan, heat 2-3 tablespoons of water and water sauté chopped onion for 2 minutes, add mushroom stems, garlic and thyme and continue to sauté until onions and mushrooms are tender, about 3 minutes.

Add mushroom caps to pan, along with vegetable broth, bring to a simmer and cook for 5 minutes.

Remove mushroom caps from pan and place on a lightly-oiled baking sheet.

Add spinach to onion mixture remaining in pan and heat until wilted.

Remove from heat and stir in almond butter, nutritional yeast and black pepper.

Fill mushroom caps with spinach/onion mixture and bake for 15-20 minutes or until golden brown.

Note: If desired, 1/2 cup of whole grain bread crumbs may be added to stuffing mixture.

French Fries

A helpful hint to make oil free, oven baked steak fries is to bake the uncut potato (or sweet potato) ahead of time. Then, slice cold potatoes into steak wedges and put them on a parchment paper or silpat lined baking sheet. Put potatoes under broiler.

Kale and Fruit Salad with Nut Citrus Dressing



1/4 cup raw almonds or cashews
2 oranges, pealed (de-seeded)
2 teaspoons balsamic vinegar
6 large chunks fresh pineapple


6 leaves curly green kale, finely chopped
1 apple, chopped
1 cup red grapes, whole or sliced
1 cup fresh mango chunks


Combine the dressing ingredients in a high-powered blender.

Toss desired amount of dressing with the salad ingredients. Refrigerate leftover dressing.

Valentine’s Day Lentil, Flax, and Beet Burger


½ cup Lentils
½ cup Wild rice
3 large garlic cloves, minced
¼ cup red onion
¼ cup grated zucchini
¼ cup red beets
¼ cup carrots
3 tbs chopped almonds
1 tbs ground flax seed
⅓ cup nutritional yeast
1 tsp chili powder
½ tsp curry
¼ tsp cayenne
½ tsp coriander
½ tsp (smoked) paprika
1 ½ tsp freshly chopped parsley
Salt substitute to taste


Pre heat the oven to 350-degrees.
In a frying pan lightly brown garlic, almonds, and veggies.
Meanwhile place the remaining ingredients (minus the fresh parsley) into a bowl and crush them together with the back of a spoon so they are mashed (but not pulverized) together.
Add the frying pan mixture and parsley to the burger mix once cooked and stir. Form into hearts and cook at 350 for 20 minutes. Garnish as desired and serve.

Broccoli Fra Diavolo


6 cups fresh broccoli florets
4 cloves garlic, chopped
1 1/2 cups diced tomatoes
1 cup no-salt-added tomato or pasta sauce
1/8 teaspoon crushed red pepper flakes, or adjusted to taste
1-2 teaspoons no-salt-added Italian seasoning
1 tablespoon no-salt seasoning blend, adjusted to taste
1/4 cup nutritional yeast

In large saucepan over medium heat, saute garlic in 1/4 cup water for 3-4 minutes. Add broccoli,tomatoes, tomato sauce, hot pepper flakes, Italian seasoning, and no-salt seasoning blend. Simmer for 10 minutes.

Stir in nutritional yeast.

Note: Cauliflower also works well in this recipe.

Zucchini Bean Burrito


1 red onion, chopped
2 cloves garlic, chopped
1 green pablano chile, seeded and thinly sliced
1 medium tomato chopped
2 cups zucchini, chopped
3 cups cooked pinto beans or 2 (15 ounce) cans, low sodium or no salt added
1 tablespoon chili powder
1 teaspoon ground cumin
2 tablespoons chopped cilantro
6 large (100% whole grain) tortillas or collard greens
3 cups shredded romaine lettuce or mixed greens
1 ripe avocado, sliced
1 cup salsa, low sodium or no salt added


Heat 1/8 cup water in a large skillet. Add onion, garlic and chile and water saute until tender, about 3 minutes. Add tomato and zucchini, cover and continue cooking for an additional 5 minutes or until zucchini is soft. Add beans, chili powder and cumin and stir to combine, adding 2-3 tablespoons water if needed. Cook for 10 minutes.

Using a potato masher or back of a spoon, thoroughly mash beans. Stir in cilantro.

Spread beans on tortillas or collard greens, top with lettuce, avocado and salsa and roll up.

Beans may also be served as a side dish or dip.

Easy No-Bake Thumbprint Cookies


3 1/2 cups rolled oats
8 medjool dates, pitted and chopped
1 1/3 cups water
1 1/2 cups + 2 tsp raw almond butter
3/4 cup unsweetened, shredded coconut, divided (optional)
1 cup 100% all-fruit preserves, optional


Grind oats slightly in a high-powered blender. Pour into a bowl and mix with dates, water, almond butter, and 1 cup of the coconut.

Form into balls and roll in remaining coconut.

If desired, press down in middle with thumb and place a small amount of fruit preserves in the indentation.
Can be baked at 350 for 10 minutes if desired.

Refrigerate before eating.

Makes about 45 cookies.

Vegan Cheese Sauce | Vegan diet | Pinterest

Cheese Sauce

2 cups water (reserve 1/2 cup water for end)

1/2 cup oats

1/2 medium cauliflower

1 Red (bell) Pepper

1/2 cup nutritional yeast

1 tsp paprika

1/2 tsp pepper

2 tsp garlic

2 tbsp lemon juice

3 tbsp + 1/2 tsp of almond butter

Blend (add more water if you want it to be thinner)

Creamy Red Pepper Soup


3 medium zucchini, chopped
2 medium red bell peppers, chopped
2 medium onions, chopped
2 cups frozen corn
5 cups no-salt-added vegetable broth
1/2 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon dried Italian seasoning
1 tablespoon no-salt seasoning blend
4 cloves garlic, chopped
1/2 cup raw cashews
3 cups cooked white beans or 2 (15 ounce) cans no-salt-added white beans
5 ounces kale, chopped
1/2 cup nutritional yeast or to taste


Place all ingredients except cashews, beans, kale and nutritional yeast in a soup pot. Let simmer until zucchini is tender, around 25 minutes.

Blend cooked ingredients with cashews. Place back in pot and add beans and heat. Stir in kale and cook until wilted, remove from heat and stir in nutritional yeast.

2 Bean Mexican Delight
3 Cups Cooked Brown Rice
2 Large Sweet Potatoes (cooked in microwave)
1 Can Salt Free Pinto Beans
1 Can Salt Free Black Beans
2 lb Bag Frozen Peppers and Onions
1 lb Bag Frozen Mixed Veggies (corn, peas, carrots, string beans)
Salsa- low Salt
Water saute frozen vegetables.
Add beans and salsa.
Serve over Rice or potatoes.

Curried Potato Stew


Small Potatoes Diced
1.5 Lbs Frozen Mixed Veggies
1 14 oz Can unsalted Garbanzo Beans
1 28 oz Package POMI brand (unsalted) Chopped Tomatoes
Curry Powder

Let potatoes simmer a few minutes in the tomatoes till soft.

Add all other ingredients and cook 5 more minutes.

Add spices and Enjoy!!

Easy Split Pea Stew

1 pound dry split peas, rinsed
8 cups no-salt-added vegetable broth
1 bay leaf
1/2 teaspoon dried thyme
1 teaspoon dried cumin
1 medium onion, chopped
4 stalks celery, thinly sliced
3 medium carrots, chopped
1 cup chopped mushrooms
2 cloves garlic, minced
4 cups packed spinach
1-2 tablespoons dry sherry or sherry vinegar
In a large soup pot, combine split peas, broth, bay leaf, thyme and cumin. Bring to a boil, reduce heat, cover and simmer, for 45 minutes, stirring occasionally.

Stir in onion, celery, carrots, mushrooms and garlic. Return to a boil, reduce heat, cover, and simmer for an additional 20 to 25 minutes or until vegetables are tender. Stir in spinach and cook until wilted. Discard bay leaf. Stir in sherry.

Curried Potato Stew

4 large Russet Potatoes 2 Lb Frozen Mixed Vegetables 4 oz Frozen Collards Minced Garlic Curry Powder
-Dice potatoes into chunks and place them in a large pot. -Cover with water and bring to a boil -Let simmer to potatoes are soft -Add in Vegetables an seasoning and cook 5 more minutes.
The amount of water you use depends upon the thickness desired.

Fruity No-oil Dressing

1/4 cup blueberries (or raspberries, strawberries, peaches etc etc.)
1/4 cup raspberry vinegar (or red wine vinegar)
4 whole, pitted dates
1 small shallot
1 T sunflower seeds
splash of water
Dash of some fresh black pepper

Place all ingredients into a blender or food processor. Blend it up and enjoy! Refrigerates well for 4-5 days.

New England Glam Chowder

1 cup cashews, soaked for at least 2 hours
2 cups vegetable broth
4 teaspoons cornstarch
1 large yellow onion, diced medium
2 medium carrots, peeled, sliced into 1/4 inch thick half moons
3 stalks celery, sliced 1/4 inch thick
4 ounces shiitake mushrooms, thinly sliced
8 ounces white button mushrooms, sliced 1/4 inch thick
2 russet potatoes, peeled and cut into 3/4 inch chunks
3⁄4 teaspoon salt substitute, more to taste
fresh black pepper
1 -2 nori, finely chopped (see note)
3 cups unsalted vegetable broth
2 tablespoons tomato paste
2 tablespoons fresh lemon juice
Optional toppings
chopped fresh parsley or chives (to garnish)
Preheat a 4-quart pot over medium heat. Sauté onion and carrots in the vegetable broth with a pinch of salt substitute, for about 10 minutes, until carrots are softened.
In the meantime, make the cashew cream. Drain the cashews and add them to the blender along with the vegetable broth and cornstarch. Blend like crazy, until smooth. This can take anywhere from one to five minutes depending on your machine. Scrape down the sides with a rubber spatula every now and again to make sure you get everything.
Back to the soup. Add mushrooms and celery. Cook briefly, for about 3 minutes, just until mushrooms are softened. You want them to keep their texture.
Add the potatoes, salt substitute, pepper, nori and vegetable broth. Cover and bring to a boil. Once boiling reduce heat to a simmer. Cook for 10 to 15 minutes, or until potatoes are tender. Be careful to keep a close eye so as not to overcook them or they will turn into mush.
Stir in the cashew cream mixture and gently heat, uncovered, for about 7 minutes, until nicely thickened. Add the tomato paste and lemon juice and taste for salt substitute and seasoning. Add a little extra water if it seems too thick.
Serve garnished with parsley or chives, if you like. A wedge of lemon looks pretty, too.
*How fishy do you like it? Nori is pretty mild as far as seaweeds go, but the potency varies depending on the brand and how fresh the nori is. Start with one sheet, then taste after everything is added at the end. If you think it needs more sea, you can still add another chopped up sheet. Just mix it in and let the flavor meld, off the heat, for about 10 minutes.
* To efficiently chop nori, it works to chiffonade it. That means roll up and slice! So tightly roll up your nori sheet like a cigar, and thinly slice. Then run your knife over the curled up bunches to get them into even smaller pieces.
* If you’d like it even chewier and you have money to spend on fungi, then go ahead and replace all of the white mushrooms with shiitake.

Tumeric and Ginger Tea


2 cups water
1 medjool or 2 regular dates, pitted
1 teaspoon grated turmeric root (or 1/3 teaspoon ground turmeric)
1 teaspoon grated ginger root (or 1/3 teaspoon ground ginger)


Blend water and date in a high powered blender. Place in a small saucepan and bring to a boil. Add turmeric and ginger, reduce heat and simmer for 10-15 minutes. Strain the tea. Serve with lemon if desired.

Note: If using ground turmeric and ginger, simmer for 7 minutes and do not strain.

Curried Potato Stew

4 large Russet Potatoes
2 Lb Frozen Mixed Vegetables
4 oz Frozen Collards
Minced Garlic
Curry Powder
-Dice potatoes into chunks and place them in a large pot. -Cover with water and bring to a boil -Let simmer to potatoes are soft -Add in Vegetables an seasoning and cook 5 more minutes.

SOS-Free Soyless Soy Sauce

  • ¼ cup vegetable broth
  • ¼ cup balsamic vinegar
  • 1 ½ cups water
  • 1 tbsp date paste
  • ¼ tsp ground ginger
  • ¼ tsp garlic powder
  • fresh ground pepper
  1. Bring all ingredients to a boil
  2. Turn the heat to medium high and simmer for approximately 20 minutes until the liquid is reduced to one cup
  3. Store in the fridge in a glass jar
  4. Shake well before using

SOS Free Siracha

  • 1.5 -2 lbs red jalapeño pepper ( half de-seeded)
  • 1 Habenaro pepper, de-seeded
  • ½ cup organic vinegar
  • ½ cup water
  • 6 cloves garlic
  • ¼ cup date syrup/paste
  • Salt substitute to taste
  1. Cut up your jalapeño peppers and blend them together with your water, garlic, vinegar, habanero pepper until they are blended very, very well. This should take a couple minutes.
  2. Once everything is blended very well, transfer your mixture to a medium size sauce pan and bring to a slight boil. Reduce heat right away and allow to simmer for about 20 minutes, or until the mixture has reduced by ⅓.
  3. Once reduced, add date syrup/paste and salt substitute to the peppers mixture, and mix well. Re-blend this mixture or mix it very well by hand until all ingredients are well incorporated. ***WARNING- Only re-blend if you have a blender with a removable cap– or else it will explode!!!
  4. Get yourself a fine mesh strainer or nut milk bag or cheese cloth, and strain the crap out of your mixture to catch all the seeds and thick matter.
  5. Put into a lovely glass jar and enjoy!!!! This will keep for a couple weeks, but you can also freeze half if you wish!

Mexican Fiesta

2 28 oz Can Whole Tomatoes (no salt added)
2 lbs Frozen Mixed Peppers and Onions (Birds Eye)
.5 lb Frozen Corn… Read More
1 can Eden Foods Pinto Beans
1 Can Eden Foods Black Beans
Spices to taste:



chili powder  


Put all in a pot, bring to boil, simmer 10 minutes.

Serve over

Cooked Long Grain Brown Rice

Top with fresh Cilantro



2 cloves garlic, minced
1 jalapeno, minced
1 cup quinoa
1 cup vegetable broth – 1 tablespoon set aside
1 (15-ounce) can unsalted black beans, drained and rinsed
1 (14.5 oz) can fire-roasted, salt free diced tomatoes
1 cup corn kernels, frozen, canned or roasted
1 teaspoon chili powder
1/2 teaspoon cumin
salt substitute and freshly ground black pepper, to taste
1 avocado, halved, seeded, peeled and diced
Juice of 1 lime
2 tablespoons chopped fresh cilantro leaves

Heat tablespoon of vegetable broth in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
Stir in quinoa, remaining vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt substitute and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.
Serve immediately.

BBQ Sauce

1-1/2 cups water
1 can (6-oz.) tomato paste
½ cup black beans (drained, rinsed)
¼ cup brown raisins
2 tablespoons stone-ground mustard
1 teaspoon chili powder
1 teaspoon apple cider or brown rice vinegar
¾ teaspoon granulated garlic
¾ teaspoon granulated onion

1. Place all ingredients into a blender and blend for 1-2 minutes, until smooth. Pour into a saucepan.

2. On medium heat, bring to just almost boiling then reduce to a low simmer and cook for 15 minutes, stirring occasionally. Serve hot or cold.

Preparation: 10 minutes
Cooking: 15 minutes.
Makes: about 2 cups

Curried Cauliflower

1 28 oz Can Whole Tomatoes (no salt added)
1 Onion
1 lb Frozen Cauliflower
.5 lb Frozen Mixed Veggies
2 Potatoes
Spices (I used fresh ginger, garlic, cumin, turmeric chili powder and coriander, )

Put all in a pot, bring to boil, simmer 10 minutes.

Serve over

Cooked Long Grain Brown Rice

Oil Free Potato Chips

For starters, oil can make homemade chips soggy instead of crispy. Secondly, cooking with oil often causes the edges of potato slices to burn; when you cook without oil, you will get a much more uniform chip.

So here’s how to create a mean chip depending on what kind of potato you are using:

Russets, Whites and Golds:

Preheat your oven to 400 degrees (F).
Cut potatoes into ¼-inch or thinner slices.
Season to taste.
Line a baking sheet with parchment or Silpat and lay chips out in a single layer. Be careful not to crowd the slices.
Bake for 15-20 minutes, depending on thickness, flip and bake until crispy and brown. If your chips are thick, you might need 5-10 minutes more per side. You know they’re done when you hear that satisfying snap!

Sweet Potatoes

Sweet potatoes are a little trickier, but lots faster to cook. Because of this, make sure that you don’t slice the sweet potatoes too thin and don’t leave them unattended. Other than that, the instructions are similar to what is outlined above:

Once you have your slices all sliced and seasoned to taste and laid out in a single layer on a parchment- or Silpat-lined baking sheet, pop them in a 400-degree (F) oven for ten minutes.
Flip and bake 3-5 minutes more. Be super-careful and attentive – sweet potatoes can burn very quickly! You’ll probably see a few darker spots here and there, but don’t let the spots turn black. Cool completely before you serve them because they’ll get crispier during cooling.
A tip for perfect chips: ¼-inch or thinner slices work best and a mandoline is the tool to get uniform slices at the thickness you want. Thickness influences cooking time and the amount of “snap” you’ll get from your oil-free chips.

Yummy and Easy Cookies

3 small-to-medium bananas (or 2 large)

 1 cup oats

whatever seasoning and extras you prefer  like cinnamon & raisins.

Just mash bananas and mix with oats and seasonings.

Preheat oven 350 F.

Form the mixture into cookies on a parchment paper or silpat lined baking sheet.

Bake for 15-20 minutes

Stuffed Acorn Squash


1 acorn squash
3 cups chopped organic celery
1 cup chopped onion
3 tablespoons chopped red pepper
2 cups unsweetened strawberry applesauce (or blend some apples and strawberries)
1/2 teaspoon curry powder
1 teaspoon cinnamon
1 tablespoon salt substitute
2 6-7 ounce bags organic baby spinach

Halve squash and scoop out seeds.
Place cut side down in baking dish lined with parchment paper or silicone baking mat.
Bake at 350 degrees for 45 minutes.

Stir fry celery, onion and peppers until tender with a little water in a pan.
Stir in the applesauce, curry, cinnamon and salt substitute.
Steam spinach until wilted.
When squash is done, turn over and stuff with applesauce/veggie mix.
Let bake for 5 more minutes in the oven.
Serve each half on bed of steamed spinach.

Red Bell Pepper Dip


3/4 cup walnuts, chopped
1/2 cup scallions, chopped
1 red bell pepper, large, freshly roasted
2 teaspoons pomegranate molasses
1 teaspoon lemon juice, freshly squeezed
1 teaspoon ground cumin
1/4 teaspoon dried crushed chili flakes
1/4 teaspoon sweet paprika

To roast red bell pepper, char it on all sides directly over the flame of a gas stove. You can also roast it at 400°F until it has blistered all over. Once cooled, peel off the skin, remove the stem and seeds, and then chop.
Add roasted red pepper, scallions, 2 tablespoons of pomegranate molasses, lemon juice, cumin, and 1/2 teaspoon of Aleppo pepper flakes to a food processor and blend until smooth.
Stir in chopped walnuts.
Remove from food processor. Transfer into a bowl and serve with crudites.

Brown mushroom gravy

8 oz pkg of mushrooms (white or cremini), cleaned and roughly sliced
1/2 cup red onion, diced very small
1/2 cup carrot, diced very small
2 cloves of garlic, minced or pressed (let sit 10 minutes before using in recipe)
1 tsp poultry seasoning (or 1/4 tsp each: sage, basil, oregano, marjoram)
1/2 cup cooked brown rice
2 cups reduced sodium vegetable broth
1 TBSP reduced sodium soy sauce

Add onion and carrot to a dry pan heating over medium-high. When they begin to brown, add a few tablespoons of broth, stir and continue to cook for a 1-2 minutes. Add mushrooms and cook until soft. Add garlic and poultry seasoning, cook for 1 minute before adding cooked rice, rest of the broth and soy sauce. When carrots are tender, puree mixture in blender, until gravy is very smooth. Serve right away or return to pan to keep warm, if needed. The recipe makes ~2.5 cups of gravy, and can easily doubled, if you are feeding a crowd or want to put some into the freezer (it will separate when thawed, but put it all into a pan and whisk while reheating).

Spicy Thai Soup


1 tablespoon finely chopped fresh ginger
4 cups vegetable broth
2 teaspoons minced garlic
1/2 – 1 jalapeño pepper, seeded and finely chopped (or more to taste)
1 cup sliced mushrooms
1 cup bite-size broccoli florets
1 cup packed finely chopped bok choy
1 green onion, finely chopped, including top
1 tablespoon finely chopped fresh cilantro
Mix broth, ginger, garlic, and jalapeño pepper in a pot and bring to a boil.

Add mushrooms and simmer 2 minutes.

Add broccoli and bok choy. Simmer until broccoli is tender but still bright green and crisp, 3 to 4 minutes. Do not overcook.

Stir in green onion and cilantro. Serve immediately.

Makes 6 one cup servings

Oven Roasted Autumn Vegetables

4 cups Brussels sprouts, cut in half
3 cups acorn squash, peeled and diced
1 cup pecans, chopped
1 cup dates, chopped
1/4 cup apple cider vinegar
2-3 cloves garlic, minced
2 tablespoons stone ground or Dijon mustard
1 teaspoon black pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground chili flakes
1/4 teaspoon nutmeg
Set oven to 375°F.
Combine Brussels sprouts, acorn squash, pecans and dates in a large mixing bowl.
In a smaller mixing bowl, combine vinegar, mustard, black pepper, cinnamon, chili flakes and nutmeg, then whisk.
Add content from smaller bowl into the larger bowl of vegetables and mix until well coated.
Bake for 40-45 minutes or until vegetables
Line a baking sheet with parchment and transfer the glazed vegetables onto the pan.
Bake for 40-45 minutes or until vegetables are tender.

Guidelines for choosing the best acorn squash:

Look for specimens with smooth, dull textured skin with no soft spots.
Choose a squash between 1 to 3 pounds to make sure it is not too dry.
Avoid bright orange squash as they are likely overripe and not very good for cooking.

4 Seed Crackers

I had these at a Meetup Potluck

½ cup chia seed*
½ cup sesame seeds*
½ cup pepitas (pumpkin seed)*
½ cup sunflower seeds
*raw, unsalted
1 cup water

Salt Substitute to taste

1) Preheat the oven to 300ºF. Line a large baking sheet with parchment paper.
2) In a large bowl, combine the chia seeds, sunflower seeds, pepita seeds, and sesame seeds.
3) Add the water, garlic, and salt substitute. Stir with a spatula until combined. Allow the mixture to sit for a couple of minutes until the chia seeds absorb the water. After the 2-minute rest, when you stir the mixture, you shouldn’t see a pool of water on the bottom of the bowl.
4) With the spatula or your hand, spread the mixture onto the prepared baking sheet in two small rectangles, about 12×7 inches each and 1/8 to 1/4 inch thick. Sprinkle additional salt substitute on top.
5) Bake for 35 minutes. Remove from the oven and carefully flip each rectangle with a spatula*. Bake for 25 to 35 minutes more, until lightly golden around the edges. Watch closely near the end to make sure they don’t burn. Let cool for 10 to 15 minutes on the pan and then break the rectangles into crackers and let cool completely on the pan. Store in an airtight container or jar on the counter for up to 2 weeks. You can also freeze the crackers in ZipLoc Bags for up to 1 month.

*You can also cut into cracker size with a pizza cutter after you flip them the first time.

Healthy Chocolate Cake
Serves: 16
Preparation Time: 40 minutes

This is a recipe from Dr. Fuhrman

Preheat oven to 350 degrees F.



Combine Dry Ingredients in a bowl and set aside:

1 2/3 cups whole wheat flour
1 teaspoon baking powder
3 teaspoons baking soda
4 tablespoons natural non-alkalized cocoa powder

In blender puree:
3 ½ cups pitted dates, divided (½ cup cut into small pieces and set aside)
1 ½cups water
1 cup pineapple chunks, drained
1 banana
1 organic apple, cored and cut into pieces

In Food Processor:
1 cup shredded beets
3/4 cup shredded carrots
½ cup shredded zucchini

Mix all above in large bowl with:

1/2 cup dried currants or raisins
1 cup chopped walnuts
1/ 2 cup dates (which was cut into small pieces & set aside)
2 teaspoons alcohol-free vanilla extract(optional)

Spread in a 9.5″ X 13.5″ nonstick baking pan.

Bake for 1 hour @350 degrees F. or until a toothpick inserted into the center comes out clean.


1 cup raw macadamia nuts or raw cashews
1 cup vanilla soy, hemp or almond milk
2/3 cup dates, pitted
1/3 cup brazil nuts or hazelnuts
2 tablespoons cocoa powder
1 teaspoon alcohol-free vanilla flavor (optional)

For the chocolate nut icing, combine all ingredients in a high-powered blender* until smooth and creamy. Place a dollop over warm cake and serve or spread on cooled cake.

Note: A food processor may be used to combine icing ingredients but the icing will not be as smooth.

Italia Style Vegetable Stew


Prep 15 min ∙ Cook 8 hrs or 30 min ∙ Makes 6-8 ∙ Difficulty Medium


1 large yellow onion, chopped
4 garlic cloves, minced
2 tablespoons tomato paste
1 tsp oregano
1 tsp basil
1 tsp rosemary
3 carrots – thinly sliced
1 celery rib – chopped
2 Yukon gold potatoes – diced
1 red bell pepper, seeded – chopped
32 oz unsalted chickpeas – rinsed & drained
14.5 oz diced tomatoes – w/juices
½ C dry white wine (optional) or water
32 oz vegetable broth
2 bay leaves
Pepper (25 turns)


1) Sauté onion until softened (5 min)

2) Add the garlic for 1 min

3) Stir in the tomato paste, oregano, basil & rosemary

4) Transfer the onion mixture to the slow cooker.

5) Add carrots, celery, potatoes, bell pepper, chickpeas, tomatoes & juices, wine, broth & bay leaves

6) Season to taste with pepper.

7) Cover & slow cook on low 6 to 8 hrs
7) Cover & pressure cook for 5 min & Natural Release

Avozil Mayo Recipe
2 Medium sized avocados
2 cloves garlic
1 lg. handful Brazil nuts
Apple cider vinegar, a lg. glug to blend
How to Make:
1. Soak Brazil nuts in water for an hour or overnight
2. Skin avocados & garlic
3. Place all in the blender with enough cider vinegar to blend.
4. Can add more vinegar or water depending on how you like it.
* Note I would use lemon juice instead of the vinegar. I used both for the potluck & did not like the flavor – also used walnuts & almonds since I had no Brazil nuts.

Cream of Butternut Squash & Ginger Soup – pressure cooker recipe

4 lb butternut Squash, peeled, seeded and cubed
1 sprig of Sage
1 large Onion, roughly chopped ½”
piece of fresh ginger, peeled and roughly slice
¼ teaspoon nutmeg
4 cups unsalted vegetable stock
Salt Substitute and pepper to taste
½ cup of unsalted, Toasted Pumpkin Seeds, for garnish

In the pressure cooker, with the top off, over medium heat soften onions with the sage, salt substitute and pepper. When the onions are soft, scoot onions aside and tumble in enough squash cubes to cover the base of the pressure cooker, let brown for for about 10 minutes stirring infrequently. Add the rest of the squash along with the ginger, nutmeg, and stock. Close and lock the lid of the pressure cooker. Electric pressure cookers: Cook for 15 minutes at high pressure. Stovetop pressure cookers: Turn the heat up to high and when the cooker indicates it has reached high pressure, lower to the heat to maintain it and begin counting 10 minutes pressure cooking time. When time is up, open the cooker by releasing the pressure. Fish out the woody sage stem and discard. With a stick immersion blender puree’ the contents of the pressure cooker and serve! If you do not have an immersion blender, carefully pour into blender and blend till creamy. Garnish with unsalted, toasted pumpkin seeds.

Orange Pomegranate Sparkler


4 ice cubes
2 ounces pomegranate juice
1 orange, juiced
1 teaspoon lemon juice
2 teaspoons Pomegranate Balsamic Vinegar or other fruity flavored vinegar
1 cup seltzer water
Divide the ice cubes, juices and vinegar between two glasses and stir to combine. Top with seltzer water.

Prep time: 10 mins Cook time: 40 mins Total time: 50 mins
Serves: 4 to 6 (makes 2 cups)

2 cans cooked chickpeas (15 ounces each; or about 3 cups), drained and rinsed
2 teaspoons granulated garlic
2 teaspoons granulated onion
2 teaspoons paprika
Place the chickpeas (after draining and rinsing) into a medium bowl and pat fairly dry with a couple paper towels. Add the garlic, onion, and paprika, and stir with a spoon until the chickpeas are evenly coated.
Transfer the chickpeas to a large, rimmed baking sheet lined with parchment paper, making sure the chickpeas are in one even layer. Place the baking sheet in the oven and set the oven heat to 375°F. Roast for 20 minutes.
Remove the baking sheet and stir the chickpeas around, and place back in the oven for another 20 minutes. Turn the oven off and leave the chickpeas in there for 1 hour; this helps dry them out more and ensure maximum crispiness. Eat warm or cold.
Notes: Get creative with the seasonings. If you like hot and spicy snacks, try adding a little cayenne pepper or hot chili powder; or try some curry powder and other herb and spice blends.

Farro and Vegetable Risotto with Dried Figs and Red Cabbage

1 yellow onion, diced
1 clove garlic, chopped
1 red bell pepper, diced
2 cups farro (see note)
6 cups no-salt-added vegetable broth
6 ounces shiitake mushrooms, thinly sliced
1 cup thinly sliced butternut squash
1 cup diced zucchini
1 ounce unsulfured dried figs, diced
1 teaspoon fresh oregano
1 teaspoon fresh thyme
1 teaspoon parsley
2 cups kale, sliced
2 tablespoons raw cashew butter
1/4 head red cabbage, sliced
1 tablespoon fresh lemon juice
1 cup arugula
To make the risotto:
Saute onions, garlic and peppers for 3 minutes without oil. Add farro and toast for 3 more minutes until fragrant. Add vegetable stock, squash and mushrooms and cook for 25 minutes. Add dried figs, oregano, parsley, thyme, kale and cashew butter and cook for one more minute or until sauce gets creamy.

To make the Red Cabbage Salad:
Combine red cabbage with lemon juice and let sit for 5 minutes. Add the arugula.

Serve farro risotto on top of the Red Cabbage Salad.

If desired, garnish with preserved lemon:
Combine 2 quartered lemons, 1/2 cup fresh lemon juice, 2 cups water, 1 clove garlic, 1 bay leaf, 10 coriander seeds, 4 black peppercorns and 1 cinnamon stick in a small pot and bring mixture to a boil. Let simmer for 20 minutes and chill. Remove the lemon pulp, slice the lemon peel and use as a garnish.

Note: Farro is an ancient variety of wheat with a nutty flavor similar to brown rice.

Shredded Brussels Sprouts


2 cloves garlic, chopped
3/4 pound Brussels sprouts, cut into 1/8 inch ribbons
1/4 cup toasted walnuts, chopped (see note)
2 tablespoons raisins or currants
1 tablespoon nutritional yeast
freshly ground black pepper
Heat 2 tablespoons water in a large skillet and saute garlic for 1 minute, add shredded Brussels sprouts and cook for 2-3 minutes, until warm and slightly wilted. Add a small amount of additional water if needed to prevent from sticking.

Remove from heat and toss with chopped toasted walnuts, raisins and nutritional yeast. Season with black pepper.

Note: Toast walnuts in a small skillet over medium heat for 2-3 minutes until lightly toasted.

Blueberry Jam Pie with Lemon Poppy Seed Cream

1/2 cup raw almonds
1/3 cup raw macadamia nuts or raw cashews
1/2 cup dates, pitted (about 3 Medjool or 6 regular dates)
1 1/2 tablespoons unsweetened shredded coconut
8 ounces frozen blueberries, thawed
2 1/2 Medjool or 5 regular dates, pitted and chopped
1 1/2 very ripe bananas
1 ripe avocado, pitted and peeled
1/2 teaspoon vanilla extract
1/2 cup pomegranate juice
1 teaspoon agar agar powder
1/2 cup raw cashews
2 Medjool or 4 regular dates
1 lemon, both zested and one juiced
non-dairy milk, as needed
1 tablespoon poppy seeds
To make the pie crust:
Pulse the almonds and macadamia nuts in a food processor until coarsely ground. Add the dates and coconut and continue to pulse until well integrated. Add a tablespoon or 2 of water and pulse until the mixture comes together. Press the crust evenly into an 8-inch pie tin. Bake in a 375 degree oven for 15-20 minutes until the crust has puffed slightly, and is lightly browned and appears dry. Remove from the oven and cool on a rack.

To make the filling:
Puree the blueberries (and any liquid from the bag) with the dates, bananas, avocado and vanilla in a high-powered blender until smooth. Heat the pomegranate juice in a small saucepan until boiling. Then whisk in the agar powder and continue to boil for 2 minutes, but no longer than that, stirring occasionally. Pour into the blender with the blueberry mixture and blend until smooth. Pour into the pie crust and freeze for 2 hours or until frozen. Then keep in the refrigerator.

To make the Poppy Seed Cream:
Puree the cashews, dates, lemon zest and juice in a high-powered blender, with enough non-dairy milk to facilitate blending until smooth. Pour into a small bowl and stir in the poppy seeds.

To serve:
Slice into 8 pieces and serve with a large dollop of Lemon-Poppy seed Cream.

Homemade Red Curry Paste

This recipe makes about 12 ounces (around a cup and a half) of curry paste, so you can keep some in your fridge (it will last about a month) and freeze the leftovers

You may divide curry paste into two-tablespoon-portions and froze it in an ice cube try.

Then, pop them out and put them in a freezer-safe zipper-close bag and keep them in freezer.

Yields 12 ounces

15 min Prep Time


3 large dried red New Mexico Chili peppers
10 small dried chiles de arbol
½ c. coarsely chopped shallots
½ c. coarsely chopped garlic
1 Tbsp. coarsely chopped fresh ginger or galanga root
1 Tbsp. ground coriander
1 tsp. ground cumin
½ tsp. pepper
½ tsp. salt substitute


Remove the stems and seeds from the dried chilies. Use your hands to tear the chilies into small pieces, then soak in a bowl of warm water for 10 minutes.

Wash your hands thoroughly with soap and water.

Meanwhile, place your shallots, garlic, ginger or galanga root, coriander, cumin, pepper, and salt substitute into the bowl of a food processor or blender.

Once the chilies have finished soaking, drain the water off and add them to the food processor.

Use the processor to grind the ingredients into a paste. You may need to scrape the sides of the bowl down as you go.

Store in a glass container for up to 1 month in the fridge, or freeze for up to 1 year.

Broccoli Lentil Soup

8 cups water
2 cups carrot juice, fresh or bottled or unsalted vegetable broth
1 pound dried lentils
2 pounds plum tomatoes, chopped
4 cups chopped broccoli
2 onions, chopped
3 celery stalks, chopped
2 carrots, chopped
6 cloves garlic, minced
3 small zucchini, chopped
1 tablespoon dried oregano
1 1/2 teaspoons dried basil
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon dried thyme
1 sweet potato, peeled and chopped
3 tablespoons balsamic vinegar
1/2 cup raw cashews or 1/4 cup raw cashew butter
Place all ingredients except sweet potato, vinegar and cashews in a large soup pot. Bring to a simmer and cook for 45 minutes. Add sweet potato and simmer for an additional 15 minutes or until lentils and vegetables are tender. Remove from heat. Add vinegar.

Remove 2 cups or more of soup and puree with the cashews in a food processor or high-powered blender. Stir back into soup.

Lemony Mushroom Quinoa Recipe


1 cup quinoa
2 cups vegetable stock, low sodium or no-salt-added
1 pound fresh mushrooms, chopped
2 – 6 cloves fresh garlic, finely chopped
4 green onions, white and light green parts, finely sliced
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh chives
1 fresh lemon, juiced and zested
1/4 cup white balsamic vinegar
1 teaspoon freshly ground black pepper
Rinse quinoa in cold water, drain. Combine quinoa and vegetable stock, cook about 15 minutes or until quinoa is done.

While quinoa is cooking, place mushrooms in a saute pan over medium heat. When mushrooms begin to give off juice, add garlic and continue to cook until mushrooms are cooked to your liking.

Combine quinoa, mushrooms and remaining ingredients in large bowl and gently combine. Serve at room temperature.


2 cans chickpeas/garbanzo beans
4 ribs celery, diced
½ red onion, diced
2 tablespoons chopped fresh basil (or other fresh herb of your choice)
¼ cup chopped curly or Italian parsley
1 avocado, small diced (optional)
1 bunch collard greens
1 package corn tortillas

½ cup raw, plain cashews (or other nut) soaked in ½ cup water
3 tablespoons lemon juice
2 teaspoons apple cider or rice vinegar
1 tablespoon prepared/wet mustard
½ teaspoon garlic powder
1 ∼ 2 teaspoons kelp powder (optional)

1. Place the nuts for the dressing in your blender and add the ½ cup water. Set aside and let soak while you are chopping and preparing the other ingredients.

2. Place the drained chickpeas into your food processor bowl and pulse briefly, just until beans are broken up and sticking together slightly (around 6 pulses). Scrape into a large bowl and toss with the celery, onion, basil, parsley and avocado (if using).

3. Blend the dressing ingredients (soaked nuts and water, lemon juice, vinegar, mustard, garlic powder and kelp powder, if using) in a high-speed blender until smooth. Add this to the bowl of beans and vegetables, and mix thoroughly. Serve in corn tortillas or wrapped in collard green leaves. (To prepare leaves: after washing and trimming off end stem, place each leaf in boiling water for 2-3 minutes to soften; remove, drain and pat dry before filling and wrapping. Tuck ends in as you roll, then cut in half to resemble sushi rolls.)

Notes: For a salt-free mustard, look for Westbrae Natural brand. / For salt-free canned beans, look for Eden. / Meyer lemons are great to use when they are in season. / Look for corn tortillas that are made with only corn, water and lime as their ingredients. / Adding kelp powder gives the salad a slight fishy flavor.

Preparation: 15 minutes; cooking: just a few minutes for the collard leaves; serves: 6

Butternut Blueberry Breakfast

1 small butternut squash, peeled, seeded and chopped in 1/2 inch cubes, about 1 pound (see note) (Can substitute Sweet Potato)
2 medium apples, peeled, cored and cut into pieces
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 to 3/4 cup water
2 cups frozen wild blueberries
1/2 cup chopped walnuts
1/2 cup currants or raisins (reduce to 1/4 cup for diabetic and weight loss diets)
Place squash, apples, cinnamon, nutmeg and water in a saucepan. Bring to a boil, reduce heat, cover and cook until tender, about 15 minutes, adding more water if needed. Mash with a potato masher, leaving the mixture chunky.

Heat frozen blueberries with walnuts and raisins and stir well.

Top mashed butternut squash with blueberry mixture.

Note: To save time, try precut or frozen butternut squash.


Prep time: 15 mins Cook time: 60 mins Total time: 1 hour 15 mins
Serves: Serves: 4 (makes 3.5 cups)

½ cup water
3 ounces dates, pitted and quartered (about 6 medjool or 12 deglet)
1½ teaspoons vanilla
1¼ teaspoons cinnamon
½ teaspoon nutmeg
2 cups old fashioned rolled oats
½ cup raisins
½ cup sliced almonds (optional)


Place the water, dates, vanilla, cinnamon, and nutmeg into a blender and set aside for at least 15 minutes (so the dates can soften).

Preheat oven to 250°F. Line a large baking sheet with parchment paper (see photos below) or a silicone mat.

In a medium bowl, combine the rolled oats, raisins, and nuts.
Blend the dates, water, vanilla, cinnamon, and nutmeg until smooth. Pour into the bowl of oats, raisins, and nuts, and mix with a fork.
Spread the granola evenly on the baking sheet, breaking up any big clumps. Cook on the center rack for 30 minutes. Remove the pan from the oven, and using a spatula, shuffle the granola around a bit. Return to the oven for an additional 25 to 30 minutes. It should be a light to medium brown when done. For full crunchiness, completely cool the granola first. Store in an airtight container in the refrigerator to preserve freshness.
Juice instead of water: For added sweetness and flavor, try substituting the water with any unsweetened fruit juice (like orange, tangerine, pineapple or apple). I’ve used orange juice instead of water, and also added the zest from the orange and it was really tasty (if you try this, don’t blend the zest, just add it at the end while stirring everything together).

Nut options: Any kind of chopped or small nuts would work here, but I think the texture of the sliced almonds is my favorite. I’ve also used chopped walnuts, pecans and sunflower seeds.

Raw raisins and nuts: If you don’t want to cook your raisins and/or nuts, feel free to toss them in with the oat mixture after cooking.

Granola can be made in a food dehydrator or an oven. Most people don’t have a food dehydrator, so my recipe utilizes the oven. Granola prepared in a food dehydrator doesn’t cook but rather dries out over time. Warm air is circulated around the food, gradually causing it to lose all or most of its moisture. To use a dehydrator, spread the granola on a teflex sheet that is placed on a dehydrator tray, and dehydrate at 110 degrees F for 3 to 4 hours, or until your desired crunch level is achieved. Store in an airtight container in the fridge or freezer to preserve freshness.
If you don’t have a dehydrator, and want maximum airflow around your granola (using the oven method), you can place your parchment paper on top of a baking rack that is sitting on top of your baking sheet. You can use a broiler pan and broiler rack, if you’re interested in even crispier granola.


Prep time: 15 minsCook time: 13 minsTotal time: 28 mins
Serves: 8 to 9 (makes 16 to 18 cookies)

7 ounces dates (about 12 Medjool or 24 Deglet Noor), pitted, and quartered
1½ cups old-fashioned rolled oats
1 cup old-fashioned rolled oats, ground into flour in a blender
2 teaspoons baking powder
1 teaspoon cinnamon
6 tablespoons almond butter
1½ teaspoons vanilla extract
½ cup raisins (plus extra for the tops of the cookies)
2 ounces walnuts (about ½ cup), chopped (optional)
Place the pitted dates into a small bowl and cover them with water. Set aside for at least 15 minutes so the dates can soften.
Preheat the oven to 350°F, and line a baking sheet with parchment paper (or use a silicone baking mat on each).
Place all of the dry ingredients (oats, oat flour, baking powder, and cinnamon) into a large bowl and mix thoroughly with a fork.
Pour the water off of the dates into a small bowl or cup. Place the dates, almond butter, vanilla extract, and 2 tablespoons of the date-soak water into a blender, and blend until smooth.
Stir the date mixture into the bowl of dry ingredients until all of the dry ingredients disappear. Stir in the raisins and walnuts (if using).
To get the most uniformly sized cookies, use a 1 tablespoon cookie scoop (or you can use a soup spoon). Place 8 or 9 scoops of cookie dough onto the baking sheet. These cookies will not spread out during baking, so using your fingers, press each scoop down until it looks like an already baked cookie (about 2½ inches wide). Push 2 to 3 raisins into the top of each cookie at this point.
Bake for 13 minutes. Remove from the oven and after 5 minutes, transfer to a cooling rack. Repeat steps 6 and 7 with the remaining cookie dough.
To avoid excess sodium, use sodium-free baking powder.

Look for dates in the bulk food section, or packaged near the raisins (even if you buy “pitted,” chop them anyway to be sure).

Almond butter is sold near the peanut butter, and will ideally be made of 100% raw (not roasted) almonds with no added salt, oil, or sugar. The price is higher for raw, but taste is better.

Image may contain: food

Prep time: 8 mins Total time: 8 mins
Serves: makes 1 cup

¾ cup water
half of a medium apple, cored, peeled and chopped (about ½ cup)
1 can (6 ounces) tomato paste
1 tablespoon apple cider vinegar
¼ teaspoon garlic powder
¼ teaspoon dried oregano
Place all of the ingredients into a blender, and blend until smooth. Refrigerate for two to three hours (or overnight) for the best flavor.
You can substitute ½ cup apple juice for the apple (and decrease the water to ½ cup).

You can substitute 1 tablespoon lemon juice for the apple cider vinegar.


Prep time: 25 mins Cook time: 30 mins Total time: 55 mins
Serves: 2-4 (makes 8 patties)

1 can cooked chickpeas (15 ounces; about 1½ cups), drained and rinsed
1½ cups chopped kale (or other greens)
1 cup chopped parsley or cilantro
½ cup old-fashioned rolled oats
½ cup chopped yellow or white onion
2 tablespoons lemon juice
2 medium cloves garlic, finely chopped
2 teaspoons ground coriander
2 teaspoons ground cumin
1 teaspoon paprika
Preheat the oven to 375°F. Place all of ingredients into a food processor, and process until the mixture is well blended and starts to stick together. Transfer this “dough” to a medium bowl.
Divide and form the dough into 8 balls (about ¼ cup each), and space them out evenly on a baking sheet lined with parchment paper. Flatten each ball with your hand into a patty that is about 2½ inches in diameter and ½ inch thick.
Bake for 20 minutes and then flip the patties over. Bake another 15 minutes, or until the patties are lightly browned on each side. Let cool briefly before serving.


Prep time: 20 mins Total time: 20 mins
Serves: 4 (makes 1 cup)

2 ounces raw, unsalted cashews (about ½ cup)
⅓ cup water
2 tablespoons lemon juice
1 medium clove garlic, sliced
1 cup finely chopped cucumber (I prefer the longer English cucumbers)
2 tablespoons fresh dill (or ½ teaspoon dried)
Place the cashews, water, lemon juice, and garlic into a blender, and let soak for at least 15 minutes (so the cashews can soften).
Blend until smooth.
Add the cucumber and dill to the blender, and blend briefly (you want the final sauce to be a little chunky). Add a little water as needed. Chill for the best flavor. Store covered in the refrigerator, and shake or stir before using.

Clamless Chowder

Prep time: 25 mins Cook time: 30 mins Total time: 55 mins
Serves: 4-6 (makes about 8.5 cups)

Blender ingredients:
1 ounce raw, unsalted cashews (about ¼ cup)
¼ cup water

Soup pot ingredients:
½ medium yellow or white onion, chopped into small pieces (about 1 cup)
1 rib celery, chopped into small pieces (about ½ cup)
2 pounds russet potatoes, peeled and cut into ¾-inch chunks (about 6 cups)
4 cups water
½ small head of cauliflower, chopped into small pieces (about 2 cups)
1 teaspoon granulated garlic
1 teaspoon paprika
½ teaspoon dried dill
2 bay leaves

Frying pan ingredients:
¼ pound king oyster or trumpet mushrooms, chopped into small pieces (about 1½ cups)
½ medium yellow or white onion, chopped into small pieces (about 1 cup)
1 rib celery, chopped into small pieces (about ½ cup)
1½ teaspoons finely chopped fresh thyme leaves
Optional garnishes: chopped parsley and black pepper
Place the ¼ cup cashews and ¼ cup water into a blender (small blenders work best for this small amount) and set aside while you prepare the rest of the soup.
For the soup pot ingredients, heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the 1 cup onion and ½ cup celery, and cook while stirring for 3 to 5 minutes to soften, adding a little water, as needed.
Add the potatoes, water, cauliflower, granulated garlic, paprika, dill, and bay leaves, and bring to a boil, uncovered. Reduce the heat to medium-low, and cook covered for 15 to 20 minutes, or until the potatoes are very tender, stirring occasionally.
While the soup pot ingredients are cooking, heat 1 tablespoon of water in a frying pan over medium-high heat. When the water starts to sputter, add the mushrooms, 1 cup onion, and ½ cup celery, and cook while stirring for 3 to 5 minutes until soft, adding a little water, as needed. Add the thyme toward the end. Set the pan aside off heat.
Remove the bay leaves from the soup pot at the end of cooking, and blend the soup to your desired consistency with an immersion blender (or see Notes), leaving some small chunks.
Blend the cashews and water until very smooth, and stir into the soup pot along with the cooked vegetables from the frying pan, and simmer on low for 5 to 10 minutes covered before serving. Garnish with black pepper and/or chopped parsley.
For added seafood flavor, add 1 to 2 teaspoons of kelp granules in step 6, or add “to taste” to individual bowls. (Kelp granules are usually found in the Asian cooking aisle of the grocery store.)

If you don’t have an immersion blender, carefully ladle most the soup into a blender or food processor, and blend briefly to your desired consistency before returning to the pot. Or you can use a handheld potato or bean masher right in the pot.

If you don’t eat nuts or are trying to avoid extra calories, simply omit the blended water and cashews or substitute with cannineli beans. The chowder will still be thick and creamy, just not as rich.

If you don’t have thyme, which is traditional for this dish, you may use finely chopped fresh rosemary.

Optional additions: 1 cup green peas and/or small-chopped carrots.

Raw Apple Tart


3 organic apples (any kind), grated
1 cup dried cranberries
1 cup old fashioned rolled oats
2 Tbsp. raw almond butter
1 cup unsweetened coconut flakes or almond slivers (optional)

Mix the apples, cranberries, oats, and almond butter and place mixture in a serving dish.

Top with the coconut flakes or almond slivers, cover, and refrigerate for 2 hours.

Naked Pumpkin Ice Cream


4 bananas, sliced and frozen overnight
1 cup organic pumpkin, pureed
6 dates, pitted
1 1/2 tsp. sugar-free pumpkin spice

In a food processor or high speed blender, blend the bananas, pumpkin, dates, and pumpkin spice thoroughly. Transfer to a freezer-safe container and freeze for 24 hours.

Colorful Potato and Summer Squash Salad
Makes 4 to 6 servings

If cooking in Instant Pot Pressure Cooker:
Squash: 0 to 1 minute low pressure with quick release, or steam
Potatoes: 2 to 3 minutes high pressure with quick release or steam
(or you can steam it instead)

1 to 2 pounds assorted summer squash, cut into pieces
1 pound small potatoes, cut into bite sized pieces
1 small red or yellow onion, diced
1/2 cup chopped tomatoes or red pepper
3 tablespoons minced fresh basil or parsley
1 to 2 teaspoons crumbled dry mint or 1 tablespoon fresh chopped mint
2 to 4 tablespoons golden balsamic, other other, vinegar
Salt substitute and freshly ground pepper, to taste

This is simple to cook. Cook the squash separately until firm but done. In the pressure cooker, this takes 30 seconds to 1 minute on low pressure with a quick release or you can steam it instead.
Pressure cook, or steam, the potatoes. Any type of potatoes will work. Purple potatoes will look very pretty.
Chill each part, which you can put in the same bowl. Drizzle half the vinegar on before chilling.
When ready to serve add the chopped onion, tomatoes, herbs and the remaining vinegar and oil. Add salt substitute and pepper, to taste.
Note: It tastes good for at least a couple of days after it’s made.

Chia Pomegranate Drink
2 tablespoons chia seeds
1/2 cup water
1/2 cup pomegranate juice, cherry juice or cherry pomegranate juice
1 tablespoon lime juice
Place chia seeds in a glass. Pour water, pomegranate juice and lime juice over seeds. Let sit for 15 minutes. Whisk to disperse seeds and serve.

Creamy Pumpkin Dressing

1 cup pumpkin puree (see note)
1/2 cup raw almonds or 1/4 cup raw almond butter
1/2 cup unsweetened soy, hemp or almond milk
1/4 cup water
6 regular dates or 3 medjool dates, pitted
2 tablespoons apple cider vinegar
Blend all ingredients in a high-powered blender.

If desired, add additional non-dairy milk or water to adjust consistency.

Note: Use fresh pumpkin puree or pumpkin puree packed in BPA-free tetrapak cartons.

Raw Butternut Squash Pudding / Pumpkin Pie Filling Recipe
Makes 24 ounces or four 6-ounce servings:

2 Cups peeled fresh butternut squash
6 Medjool dates or ¾ cup of other type of dates
⅓ Cup soaked raw almonds (best if soaked for at least 8 hours prior to making recipe)
½ Cup good quality water (more may be necessary)
1 Tsp. ground cinnamon
½ Tsp. chopped fresh ginger
¼ Tsp. ground nutmeg
This recipe can also be used as filling for a raw pie, or one can substitute 2 cups of chopped pumpkin for the butternut squash if desired. Just remember to use pie pumpkin, which can be more flavorful than the Jack-o-lantern type.

Minestrone With Pesto


1 large onion, diced
1 cup peeled and coarsely chopped garlic
2 celery stalks, diced
2 carrots, diced
1 small turnip, diced
1/2 cup white wine or no-salt-added vegetable broth
1/2 pound mushrooms, sliced
1 tablespoon dried oregano
2 teaspoons dried basil
1 teaspoon dried marjoram
1 teaspoon dried thyme
1 teaspoon dried sage
3 bay leaves
1/2 teaspoon red pepper flakes, or to taste
10 cups no-salt-added vegetable stock
4 cups chopped tomatoes
1/2 cup tomato paste (see note)
1/4 cup no-salt seasoning blend adjusted to taste
1 1/2 cups cooked garbanzo beans or 1 (15 ounce) can no-salt-added garbanzo beans, drained
1 1/2 cups cooked kidney beans or 1 (15 ounce) can no-salt-added kidney beans, drained
1 small head Napa cabbage, shredded
8 ounces peeled pearl onions
1 pound frozen kale, collards, mustard greens or a mix
1/2 pound fresh green beans, topped and tailed and cut diagonally into 1 inch pieces
1 zucchini, diced
2-3 tablespoons aged balsamic vinegar
2 cups fresh basil leaves
1/4 cup pine nuts
4-6 cloves garlic or to taste
unsweetened soy, hemp or almond milk, as needed
2 tablespoons lemon juice or to taste
1/2 cup nutritional yeast
freshly ground black pepper
Steam/saute the onions, garlic, celery, carrots, parsnips and turnips in the white wine in a large covered pot over medium-high heat until lightly browned, about 15 minutes. Add the mushrooms and saute for 5 minutes, then add the spices and saute for another minute. Then add the stock, tomatoes, tomato paste, MatoZest and garbanzos and bring to a boil. Turn down the heat and simmer for 20 minutes. Next, add the kidney beans, Napa cabbage, pearl onions, greens, green beans and zucchini. Continue to simmer for 15 more minutes or until the vegetables are tender. Stir in the balsamic vinegar, remove form the heat and let sit 20 minutes before eating.

To make the pesto, process the basil, pine nuts, and garlic in a food processor with an S-blade until a fairly smooth, thick paste forms. With the machine running, pour in the non-dairy milk until you achieve a smooth sauce. Add the lemon juice, nutritional yeast and black pepper, to taste and process until a very smooth consistency is achieved.

Serve soup topped with a spoonful of pesto.

Note: Choose tomato products packaged in glass or cartons. These materials do not contain BPA.

Fresh Cranberry Relish

If you only have a regular blender, you may be able to get the desired sweetness by soaking the dates in water for 1-2 days before preparation. See more notes in the blog post.

Serves: 1¾ cups

1 cup dates, pitted (medjool, deglet noor or any other kind!)
1 cup water
2½ cups fresh cranberries
In a high-speed blender, add your dates and water and process until the dates are completely pulverized (see headnotes for instructions if you have a regular blender).
In a medium sized saucepan over medium-high heat, add your blended date mixture and the cranberries. Cover and cook for about 12-13 minutes or until all the cranberries have popped, stirring every couple of minutes, to ensure the sugar mixture isn’t burning. Serve warm or cold according to preference.

Pumpkin Pie Squares

3/4 cup old fashioned oats
1/2 cup raw pumpkin seeds
1/2 cup unsweetened coconut
1/2 teaspoon cinnamon
2/3 cup pitted, chopped dates
1/4 cup chopped pecans
1 1/2 cups pumpkin puree (see note)
2/3 cup coconut water
1 teaspoon vanilla
1 1/2 teaspoons cinnamon
1/2 teaspoon cardamon
1/2 teaspoon ginger
1/4 teaspoon ground cloves
pinch ground black pepper
8 Medjool dates or 16 regular dates, pitted
2 tablespoons ground chia seeds
2 tablespoons coconut flour (see note)
To make the crust, place oats, pumpkin seeds, coconut, pecans and cinnamon in a high-powered blender and process to a fine powder. Add chopped dates and blend until mixture adheres together. If mixture doesn’t stick together, add 1 – 2 additional dates. Press mixture into a 8″ by 8″ pan lined with parchment paper. Place in freezer.

To make the filling, place the pumpkin puree, coconut water, vanilla, spices, and dates in a high-powered blender and blend until smooth. Add chia seeds and coconut flour. Taste to adjust spices.

Remove crust from freezer, pour pumpkin filling into pan and spread evenly, dust with cinnamon. Cover and refrigerate overnight or for at least 6 hours. Serve chilled.


Use fresh pumpkin puree or pumpkin puree packed in BPA-free tetrapak cartons.

Coconut flour is available at many supermarkets and health food stores. It is made from dried coconut meat. Your can make your own by blending unsweetened dried coconut until it reaches the consistency of a fine powder.

Does take overnight to set up.

Thanksgiving Non-Meat Loaf

2 tablespoons arrowroot powder
4 tablespoons water
1 1/2 teaspoons Bragg Liquid Aminos
1 (14 ounce) box soft tofu, drained and patted dry with paper towel
3/4 cup chopped walnuts
1 1/4 cups chopped onions
1/2 cup chopped celery
2 cups chopped portobello mushrooms
1 tablespoon water
1 tablespoon no-salt-seasoning blend, adjusted to taste
2 teaspoons no salt seasoning
1 1/2 teaspoons oregano
1 1/2 teaspoons basil
1/2 teaspoon sage
3/4 cup whole grain bread crumbs
1 1/2 cups cooked brown rice
can add salsa or mustard on top to spice it up a little

Preheat oven to 350 degrees F.

Mix arrowroot powder, water, Braggs, and tofu together in a high-powered blender. Add walnuts & blend until smooth.

Saute onions, celery, and mushrooms in water with seasonings and herbs until vegetables are soft, stirring occasionally.

In a bowl, mix together tofu mixture, vegetables, bread crumbs and cooked rice.

With a paper towel, spread a small amount of olive oil in a loaf pan. Add mixture to pan and bake for 1 hour and 15 minutes. Let cool for 30 minutes. Turn loaf out and slice.

Note: May be served with low sodium ketchup and thinly sliced raw onion.

Calories 270; Protein 12 g; Carbohydrates 30 g; Total Fat 13.1 g; Saturated Fat 1.5 g; Cholesterol 0 mg; Sodium 175 mg; Fiber 4.4 g; Beta-Carotene 42 ug; Vitamin C 4 mg; Calcium 158 mg; Iron 3.1 mg; Folate 103 ug; Magnesium 73 mg; Zinc 1.9 mg; Selenium 16 ug

Freezes well



12 ounces Brussels sprouts
2 large stalks broccoli, cut into florets
1/2 head cauliflower, cut into florets
8 ounces baby carrots, cut in half
1 bunch asparagus, hard ends removed and cut into 2″ pieces
6 cloves garlic, minced
2 tablespoons balsamic vinegar
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce (optional)


Preheat oven to 375 degrees F.
To prepare Brussels sprouts, cut off stem base, peel outer leaves and cut a cross 1/4″ deep in base of stem.

Toss all ingredients, in a large bowl. Pour into a large baking pan that has been lined with parchment paper and spread evenly.

Cover and bake for 30 minutes.

Remove the cover, stir, and bake for an additional 30 minutes or until vegetables are tender, stirring occasionally.

Note: Can use frozen vegetables instead of fresh.

Easy Roasted Zucchini

4 medium zucchini, cut in half, then quartered lengthwise
3 large shallots, thinly sliced
4 cloves garlic, thinly sliced
1 cup chopped tomatoes
1 teaspoon dried oregano

1/2 cup raw almonds
2 tablespoons nutritional yeast

Preheat oven to 350 degrees F.

Combine zucchini, shallots and garlic in baking dish. Top with chopped tomatoes.

In a food processor, pulse almonds and nutritional yeast until the texture of grated Parmesan is achieved.

Sprinkle the zucchini mixture with oregano and desired amount of Nutritarian Parmesan. (Store leftover “Parmesan” in an airtight container in the refrigerator)

Cover the dish and bake for 15 minutes, then uncover and continue to bake for an additional 15 minutes or until tender.

Warm Brussels Sprouts and Butternut Squash Salad

12 ounces butternut squash, cut into 1/2 inch cubes
1 orange juiced
pinch ground cinnamon
pinch ground cloves
pinch ground allspice
pinch cayenne pepper
1 large shallot, chopped
3/4 pound Brussel sprouts, shredded or very thinly sliced
1/4 cup toasted pecans, chopped
2 tablespoons currants or raisins
2 tablespoons balsamic vinegar
1/2 teaspoon fresh thyme, chopped
ground black pepper, to taste
Preheat oven to 350 degrees.

Mix the squash with the orange juice, cinnamon, cloves, allspice and cayenne. Place the mixture in a baking pan, cover with foil and roast until tender and caramelized but still firm when a fork is inserted, about 20 minutes.

Meanwhile, heat 2 tablespoons water in a large skillet and saute shallot for 1 minute, add shredded Brussels sprouts and cook for 2-3 minutes, until warm and slightly wilted. Add a small amount of additional water if needed to prevent from sticking.

Place roasted butternut squash and sauteed Brussels sprouts in a bowl and toss with pecans, currants, vinegar and thyme. Season with black pepper.

Pecan and Sage-Stuffed Acorn Squash
1 large acorn squash, halved and seeded
1 shallot, diced
2 cloves garlic, diced
1/4 cup celery, diced
1/4 cup diced red peppers, reserve 1 tablespoon for garnish
1/2 cup cooked quinoa
2 tablespoons pecans, chopped
1 tablespoon balsamic vinegar
1 tablespoon nutritional yeast
2 tablespoons raw cashew butter
2 tablespoons fresh sage, chopped
1/4 cup dried unsulfured apricots, diced
pinch cayenne pepper
Bake acorn squash halves face down in 1/2 inch water for 45 minutes at 350 degrees F.

Saute shallot, garlic, celery and red peppers in a hot, dry stainless steel pan for 2-3 minutes, stirring constantly. Stir in the quinoa, pecans, vinegar, nutritional yeast, cashew butter, sage, apricots and cayenne.

Turn acorn squash face up and stuff with quinoa mixture. Bake for an additional 15 minutes.
Serve with a sprinkle of diced red pepper on top.

Lentil Walnut Burritos with Peppers, Onions and salsa

1 cup walnuts, toasted
1 3/4 cups cooked brown lentils (see note)
1 1/2 teaspoons dried oregano
1 1/2 teaspoons ground cumin
1 1/2 teaspoons chili powder
2 tablespoons nutritional yeast
1 teaspoon Bragg Liquid Aminos
2 tablespoons water or as needed
FOR THE SALSA: (OR SUBSTITUTE Newman’s Own Mild Salsa)
2 fresh tomatoes, chopped
1 small red onion
1 clove garlic
1/2 jalapeno chili pepper, seeded and minced
3 tablespoons fresh lime juice
1 tablespoon chopped cilantro
1 large green bell pepper, thinly sliced
1 large onion, thinly sliced
6 (100% whole grain) tortillas
Place walnuts in a food processor and pulse several times to chop them. Add the cooked lentils, oregano, cumin, chili powder, nutritional yeast and Bragg Liquid Aminos and pulse until mixture is thoroughly combined and crumbly. Add 1-2 tablespoons water as needed.

Stir together salsa ingredients.

Heat 2-3 tablespoons water in a large skillet and water saute pepper and onion until tender.

To assemble burritos, spread lentil/walnut mixture on tortillas, top with sauteed peppers, onions and salsa and roll up.

To cook dry lentils, bring 1 cup lentils and 2 cups water to a boil in a large saucepan. Reduce heat, cover and cook for 25 minutes or until tender. Drain.

Curried chickpeas and sweet potatoes

6 cups sweet potatoes, peeled and diced
1/3 cup water or no sodium vegetable broth
2 teaspoons  no-salt seasoning, adjusted to taste
1 large onion, diced
1 tablespoon fresh ginger, minced
3 cloves garlic, minced or pressed
4 scallions (green onions), chopped
2 large red bell peppers, diced
1-2 tablespoons curry powder
3 cups cooked chickpeas or 2 (15 ounce) cans no-salt-added chickpeas, drained
1 tablespoon cider vinegar


Steam sweet potatoes in a large saucepan filled with an inch of water and fitted with a steamer basket for 10 minutes or until cooked through. Set aside and keep warm.

In another large pot, heat 1/3 cup water and stir in salt substitute, onion, ginger, garlic, scallions, red peppers, and curry powder. Stir, cover, and cook for 3-5 minutes or until vegetables are tender. Add chickpeas and simmer uncovered for 5 minutes. Add vinegar and sweet potatoes and heat for a few more minutes, stirring gently so as not to break up potatoes too much. Add additional water or vegetable broth if needed to adjust consistency.


This hearty chili is made with beans, vegetables, and quinoa. Meat lovers and vegans will love this chili!

•1/2 cup quinoa, rinsed
•1 cup water
•1 tablespoon unsalted vegetable broth or water
•1 small onion, chopped
•3 cloves garlic, minced
•1 jalapeno pepper, diced
•1 large carrot, peeled and chopped
•2 celery stalks, chopped
•1 green bell pepper, chopped
•1 red bell pepper, chopped
•1 medium zucchini, chopped
•2 (15 ounce) cans black beans, drained and rinsed
•1 (15 ounce) can red kidney beans, drained and rinsed
•3 (15 ounce) cans diced tomatoes
•1 (15 ounce) can tomato sauce
•2-3 tablespoons chili powder, depending on your taste
•1 tablespoon ground cumin
Salt substitute and black pepper, to taste
•Optional toppings: green onions, avocado slices, etc.

1. In a medium sauce pan, combine the quinoa and water. Cook over medium heat until water is absorbed, about 15 minutes. Set aside.
2. Heat a large pot, add the tablespoon of broth and onion and cook until tender, about 5 minutes. Stir in garlic, jalapeño, carrot, celery, peppers, and zucchini. Cook until vegetables are tender, about 10 minutes. Add a bit of water or broth as needed to prevent sticking, but allow caramelization.
3. Add the black beans, kidney beans, tomatoes, and tomato sauce. Stir in the cooked quinoa. Season with chili powder, cumin, salt substitute, and black pepper. Simmer chili on low for about 30 minutes. Serve warm.
Note-garnish the chili with green onions, avocado slices if desired. This chili freezes well.
Serves 10-12.

Falafel Lettuce Wrap Recipe


Several leaves napa cabbage, washed, towel dry
Red onion sliced or diced
Tomato diced
Avacado dressing
Set aside for assembly


2.5 cups chickpeas
2 tbsp chickpea flower
1 c parsley finely chopped
1 c cilantro finely chopped
1 lemon zested
1 medium yellow onion finely chopped
3 cloves garlic diced

Water saute :
1 tbsp Cumin seeds
1 tbsp Coriander seeds
1/4 tsp cayenne pepper
1 tsp Garam masala
1 tbsp tumeric
Combine all ingredients in a bowl.
Mash with fingers until it feels like ground beef (or combine with a food processor).

Roll mixture into balls and put in non stick mini muffin tin or on a nonstick cookie sheet. Or use silpat cooking ware or even parchment paper.

Bake at 350 F, 40 minutes, (turning every 10 minutes if on sheet)

Fill napa cabbage leaves with baked falafel, red onion, sprouts, tomato, avocado dressing and low salt Siracha.

Breakfast Aquafaba Vegetable Breakfast Frittata

Serves: 8


4 cups low sodium or no-salt-added vegetable broth

1/2 teaspooon tumeric

1/2 cup nutritional yeast

1/4 teaspoon asafetida or onion powder

black pepper, to taste

1/2 teaspoon baking soda

2 teaspoons Dijon mustard

2 cups chickpea flour

5 cups sauteed vegetables of your choice, include onions, mushrooms and greens

1/2 cup raisins or dried currants

1 cup aquafaba (see note)

3 teaspoons apple cider vinegar

2 teaspoons cream of tartar

In a large saucepan, whisk together the broth, turmeric, nutritional yeast, asafetida, black pepper, baking soda and dijon mustard and bring to a boil. Whisk in the chickpea flour, lower the heat and stir continuously until it thickens. Cook for another 2-3 minutes, fold in the veggies and raisins and remove from the heat.

Using an electric mixer, whip aquafaba to stiff peaks, adding apple cider vinegar and cream of tartar as you go.

Fold the whipped aquafaba into the mixture in saucepan until fully incorporated. Pour mixture into a very lightly-oiled 9 X 13 inch baking pan and bake at 350 degrees F for 35-45 minutes or until firm and lightly browned on top.

Note: Aquafaba is the common name for the cooking liquid from beans and other legumes like chickpeas. You may know it as the typically discarded liquid found in retail cans and boxes of beans, or as the liquid left over from cooking your own from dried. You want your aquafaba to be the consistency of egg whites. If it’s really runny, you’re better off reducing it by a quarter, by simmering it over low heat, then letting it cool. If it’s too gloppy or firm like jello, it’s been reduced too far and you’ll need to heat it back up with some water. There is a very wide range of concentrations that work, depending on your recipe, so don’t worry too much. Most packages or cans of chickpeas have liquid that’s about the perfect consistency.

Red Cabbage and Peas with Cumin and Mustard Seeds


  • 1/2 large head red cabbage (about 6 cups shredded)
  • 1 tablespoon vegetable broth
  • 1 teaspoon cumin seed
  • 1/2 teaspoon mustard seed
  • 1/8 – 1/4 teaspoon asafetida (optional–or use 1 tsp. minced garlic)
  • 1 1/2 cups frozen green peas
  • 1/8 teaspoon red pepper (or to taste)
  • 1/2 teaspoon salt substitute
  • 1 tablespoon water
  • quick squeeze of lemon juice


  • Core the cabbage and slice it very thin. Heat a deep skillet or wok. Once it’s hot, add 1 tablespoon vegetable broth or water and sprinkle the cumin and mustard seeds across its surface. Toast them for about 1 minute and add the asafetida. Add the peas and stir well, scraping the spices up from the bottom. Add the cabbage and sprinkle it with the red pepper and salt substitute and stir well. Add 1 tablespoon of water and quickly cover. Reduce heat to low and cook for 8-10 minutes, stirring every couple of minutes. It’s done when the cabbage is to the tenderness you like. Squeeze a little lemon juice over the top, stir, and serve.

Date-Nut Slices

  • 1 cup pitted dates
  • 1/2-3/4 cup soy milk
  • 1/2 cup walnuts
  • 1/4 cup almonds
  • 1/2 tsp cardamom powder
  • pinch of salt substitute (optional)
  • 1 tbsp toasted sesame seeds (optional)


  • Chop the dates coarsely. (I used a food processor to do this.)
  • Chop the walnuts coarsely. (You may toast them if you wish, but I didn’t.) Grind the almonds to a powder (again, use the food processor).
  • In a small saucepan, combine the dates and 1/2 cup soy milk. Bring to a boil and then simmer on medium-low heat, stirring often, till the dates break down and the mixture cooks into a thick consistency that leaves the sides of the saucepan. If it seems to be drying out before the dates break down, add some more soy milk, up to another 1/4 cup.
  • Turn off the heat. Stir in walnuts, cardamom and a pinch of salt substitute and combine well. Let the mixture cool almost to room temperature.
  • Place the date mixture on a plastic sheet and form it into a long roll. Roll it in almond powder to get it coated.
  • Place the roll in the freezer for an hour or more, then cut into 1/2 inch thick slices. Sprinkle sesame seeds on the slices if desired. (Supposedly you can store these in the freezer for a quick treat.)

Curried Eggplant Soup

1 large eggplant (or 2 smaller ones)
1 large onion, diced
1 Granny Smith apple, peeled and diced
1/2 cup diced tomatoes (drained canned tomatoes or fresh)
1 1/2 – 2 tablespoons best-quality curry powder
1 pinch cayenne (or more, to taste)
1 tablespoon low sodium soy sauce
1/2 cup raisins or other dried fruit
1 15-ounce can unsalted great northern beans, rinsed and drained
4 cups unsalted vegetable broth, divided
1/2 cup soy milk or other non-dairy milk
Salt substitute and pepper, to taste
6 tablespoons soy yogurt (optional)
Parsley or cilantro, chopped (optional)

Preheat oven to 400F. Peel the eggplant and slice it 1/4-inch thick. Place the slices on a baking sheet lined with parchment paper and cover with foil. Roast until eggplant is very tender, about 30 minutes.

Remove the eggplant from the oven and allow to cool. Put half of the slices into the food processor. Chop the other half coarsely and put them in a large pot. Add 3 cups of the vegetable broth and bring to a low simmer.

Add the onions to a skillet and sauté until tender, about 3 minutes. Add small amounts of vegetable broth if onions stick.  Add the diced apple and cook for another 2 minutes. Stir in the tomato, curry powder, cayenne, soy sauce, raisins and cook, stirring, for 2 minutes. Add the reserved 1 cup of broth and cook another minute. Pour this mixture into the food processor with the eggplant.

Add the beans to the food processor and puree until it forms a thick paste. Scrape the paste into the pot with the broth and eggplant, stir well, and add the non-dairy milk. Season to taste with salt substitute and pepper (and more curry powder if necessary). Turn down to very low and barely simmer for 15 minutes.

Serve hot or chilled, stirring in one tablespoon of soy yogurt into each bowl (if desired) and sprinkling with parsley or cilantro.

Blueberry To Go Breakfast Bars


1 medium ripe banana
1 cup old fashioned oats
1 cup frozen blueberries, thawed
1/4 cup raisins
1/8 cup pomegranate juice
2 tablespoons finely chopped dates
1 tablespoon chopped walnuts
1 tablespoon Goji berries or other unsulfured dried fruit
1 tablespoon raw sunflower seeds
2 tablespoons ground flax seed
Preheat oven to 350 degrees F.

Mash banana in a large bowl. Add remaining ingredients and mix thoroughly.

Lightly wipe an eight inch square baking pan with a small amount of olive oil. Spread mixture into pan. Or use a silicone baking pan without oil. Bake for 25 minutes. Cool on wire rack and cut into bars.

Refrigerate any leftover bars


1/2 purple onion (chopped) I used yellow onion
2 jalapeno chilies (seeded and finely chopped) I used 1/2 jalapeno
1 pinch salt substitute
1 lime juice
1 small tomato
1-2 cloves of garlic
4 avocado (medium)
cilantro (sprinkle of, chopped finely)


Total Time
15 min

I used 1/2 of a jalapeno, yellow onion (not much) and a tomato, put everything in the food processor except the avocado, mixed lightly so it was still a little chunky, then did the avocado the same way and mixed the two together. Very easy and good.


Yields 8

5 minPrep Time

5 minTotal Time


1 ripe avocado
1/4 c apple cider vinegar
1/4. c. honey
3 T. lime juice
1 clove garlic
1/4 c. cilantro
1/2 small jalepeno (or your preference)
1/4 c. water or more, to thin to preference
Salt Substitute and pepper, to taste


Add all to food processor or blender and whiz up about a minute or until smooth and creamy. Add a drizzle of water (for salad dressing) to make it thinner. Keep it thicker to spoon on top of  whole wheat pasta.

Cucumber Noodles With Creamy Avocado Sauce

Prep time: 2 mins
Cook time: 5 mins
Total time: 7 mins
Serves: 1


2 medium cucumbers
1 cup cherry tomatoes
1 cup baby spinach
⅓ avocado
1 tablespoon fresh cilantro
½ tablespoon lemon or lime juice


Peel the cucumbers and spiralize or julienne slice them
Place into a bowl
In a food processor or a blender, mix together the avocado, tomatoes, spinach, cilantro and lime juice
Pour the sauce over the noodles
Serve and enjoy!


Makes 24
FOR THE HUMMUS:1 (15-ounce)
can no-salt-added chickpeas, drained
and rinsed
2 large cloves garlic
2 tablespoons fresh lemon juice
1½ tablespoons spicy brown mustard,
or to taste
Freshly ground black pepper, to taste
¼ teaspoon salt substitute (optional; we do not
use it)
1 cup chopped green onions (4 to 5)
2 teaspoons low salt Dijon mustard, or to taste
Zest of 1 lemon
1½ to 2 additional tablespoons fresh
lemon juice, to taste
½ teaspoon ground turmeric

12 small red
potatoes (roughly the size of large
walnuts or small clementines)
Pinch of smoked paprika, for garnish
1 green onion, finely sliced, for garnish
Baby kale leaves, for garnish (optional)
Green Onion Hummus

For the hummus:
In a food processor, combine the chickpeas, garlic,
lemon juice, mustard, pepper to taste, salt substitute ,
and 2 tablespoons water, and process until uniformly
In a small bowl, stir together the hummus, green
onions, Dijon mustard, lemon zest, additional lemon
juice, and turmeric. Dollop or spread on immediately
or store in an airtight container until ready to use.
For the devils:
Set a steamer insert in a saucepan and add about 2
inches of water. Bring to a boil over high heat; then
place the potatoes in the steamer basket and steam
for about 20 minutes. Plunge them into cold water in
a big bowl or just run cold water over them.
Slice each potato in half. With the small end of a
melon-baller or a small spoon, scoop out a hole in the
center. (Save the little scooped-out potato balls to
put into a salad or just pop them into your mouth!)
Fill each hole with hummus. Sprinkle with smoked
paprika. It is easiest to take a tiny bit between your
fingers and sprinkle just enough for the color to
show. Garnish with green onions or, for a really fun
look, use a tiny baby kale leaf as a “sail” in each little
potato “boat.”

Cream of Butternut Squash & Ginger Soup – pressure cooker recipe

4 lb butternut Squash, peeled, seeded and cubed
1 sprig of Sage
1 large Onion, roughly chopped ½”
piece of fresh ginger, peeled and roughly slice
¼ teaspoon nutmeg
4 cups unsalted vegetable stock
pepper to taste
½ cup of unsalted, Toasted Pumpkin Seeds, for garnish

In the pressure cooker, with the top off, over medium heat soften onions with the sage, salt substitute and pepper. When the onions are soft, push onions aside and add in enough squash cubes to cover the base of the pressure cooker, let brown for for about 10 minutes stirring infrequently.

Add the rest of the squash along with the ginger, nutmeg, and stock.

Close and lock the lid of the pressure cooker.

Electric pressure cookers: Cook for 15 minutes at high pressure.

Stovetop pressure cookers: Turn the heat up to high and when the cooker indicates it has reached high pressure, lower to the heat to maintain it and begin counting 10 minutes pressure cooking time.

When time is up, open the cooker by releasing the pressure.

Fish out the woody sage stem and discard.

With a stick immersion blender puree’ the contents of the pressure cooker and serve!

If you do not have an immersion blender, carefully pour into blender and blend till creamy. Garnish with unsalted, toasted pumpkin seeds.

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Sweet Potato Toast

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